Some research suggests a link between depression or other mental health conditions and vitamin D deficiency. Try adding vitamin D-fortified foods to your diet and lifestyle changes before reaching for supplements.
Vitamin D is known as the sunshine vitamin because your body produces it when your skin is exposed to the sun. Vitamin D may also play a role in depression, as researchers have noted that many people with depression have low vitamin D levels.
Vitamin D and depression
A 2018 study found that many people who have depression also have low blood levels of vitamin D, indicating a possible connection. Research also indicates an association between depression and low vitamin D levels in people with postpartum depression.
A small, high quality 2020 study of 56 participants with mild to moderate depression found that vitamin D supplementation was associated with an improvement in depression severity over 8 weeks. This potential benefit in the long term, however, isn’t completely clear.
A large, high quality 2020 study of more than 18,000 people with depression found that taking 2,000 international units (IU) per day of vitamin D for 5 years didn’t lead to significant differences in depression scores compared with a placebo.
More research is needed to determine how:
- vitamin D deficiency and depression may be linked
- taking vitamin D supplements might affect depression symptoms
Risk factors for vitamin D deficiency
Here are six risk factors for vitamin D deficiency.
Limited sun exposure
Most people’s primary source of vitamin D is sunlight. Limited sun exposure may lead to vitamin D deficiency. How much exposure you need depends on:
- local climate
- time of day
- time of year
- skin tone
Diet
Few foods are naturally rich in vitamin D. You can increase your intake by eating more of these great natural sources of vitamin D:
- salmon, mackerel, other fatty fish
- fish liver oils
- animal fats
- vitamin D-fortified food products such as orange juice, cereal, mushrooms
- vitamin D-fortified dairy, plant-based milk
- eggs
If you follow a vegetarian diet, vegan and vegetarian vitamin D sources include:
- fortified plant-based milk
- fruit juices
- grain products
- ultraviolet (UV) light-exposed mushrooms
Learn more about balanced eating for depression.
Darker skin tone
In the United States, Black people tend to be at higher risk for vitamin D deficiency than other populations. This disparity may be because people with darker skin have more melanin, a natural skin pigment that may inhibit vitamin D production in the skin.
One study using data from a large U.S. health study from 2011 to 2014 found that 17.5% of Black people were at risk for vitamin D deficiency compared with:
- 7.6% of Asian people
- 2.1% of white people
- 5.9% of Hispanic people
If you’re concerned about your vitamin D production from sun exposure, talk with your doctor about what you can do.
Distance from the equator
Studies have shown that people living in northern latitudes, such as the northern half of the U.S., may be more likely to have lower vitamin D levels, especially during the winter when less sunlight is available.
If your area sees less sun, you may need to spend more time outside to increase your sun exposure. Be sure to use proper sun protection.
Obesity
People with obesity may be more prone to vitamin D deficiency because they may need to absorb more vitamin D to reach the recommended nutrient levels.
Consider asking your doctor about a vitamin D test if you have obesity. They can help you come up with a plan to increase your levels. Doctors often prescribe a high dose vitamin D supplement to address a deficiency.
Age
As you get older, your skin becomes less efficient at producing vitamin D. Older adults may limit their time in the sun and eat diets with insufficient amounts of vitamin D, putting them at higher risk for a deficiency in this vitamin.
Symptoms of vitamin D deficiency and depression
Depression and vitamin D deficiency are two distinct conditions, each with its own symptoms. If you’re experiencing symptoms of either or both conditions, speak with your doctor.
Vitamin D deficiency symptoms
If you have vitamin D deficiency, you may experience:
- aching bones
- fatigue or drowsiness
- weakness and pain in your muscles and joints
Depression symptoms
Some symptoms of depression may include:
- overwhelming feelings of sadness, hopelessness, and helplessness
- loss of interest in activities you once enjoyed
- excessive weight loss or weight gain
Learn more about vitamin D and depression symptoms.
Treating vitamin D deficiency and depression
Vitamin D deficiency and depression require different treatments since they’re separate conditions.
Treatments for vitamin D deficiency
A doctor may advise you to address vitamin D deficiency and its symptoms by increasing your intake of this vital nutrient with:
- vitamin D supplements
- sun exposure
- vitamin D-containing or vitamin D-fortified foods
Treatments for depression
Doctors commonly prescribe psychotherapy and antidepressant medications to treat depression. These approaches may be incorporated separately or in combination with dietary changes, depending on your symptoms and treatment goals.
If your depression is related to vitamin D deficiency, increasing your vitamin D intake may help relieve your symptoms. Speak with a doctor about your treatment options and what may work best for you.
Frequently asked questions
Can vitamin D affect mood?
Vitamin D may affect mood regulation, although more research is needed. One 2020 study found that vitamin D supplements may improve anxiety but had no effect on depression.
How much vitamin D do you take for depression?
The National Institutes of Health recommends a daily dose of 600 IU of vitamin D for those ages 1 to 70 years. It’s safe to take up to 4,000 IU without speaking with a doctor.
Studies assessing vitamin D and depression use varied doses, from 4,000 IU daily for 12 weeks to a single 300,000 IU injection. Have your vitamin D levels checked before taking high dose vitamin D supplements to avoid toxicity. Work closely with a doctor to determine the right dosage.
What other vitamins help with anxiety and depression?
Other vitamins and minerals may also play a role in alleviating anxiety and depression:
Speak with your doctor before trying supplements for anxiety and depression.
How can you get enough vitamin D in the winter?
Supplements: A vitamin D supplement throughout the winter may help maintain your blood vitamin D levels if you get less sun exposure.
Vitamin D foods: Choose more vitamin D-rich foods during the winter, such as vitamin-D-fortified dairy or plant-based milk, fish like trout or salmon, or UV-exposed mushrooms.
Vitamin D lamps: UV lamps mimic natural sunlight to help your body produce vitamin D on your skin. These lamps are often a treatment option for SAD. If you’re interested in trying one, speak with a healthcare professional.
Intentional outside time: Spend intentional time outside on days when it’s not too cold. For optimal vitamin D synthesis, spend 10 to 30 minutes outdoors in the warmest part of the day (typically around noon) when the sun is shining.
The takeaway
Vitamin D is a key nutrient for your mental and physical health. Low vitamin D levels are associated with depression. Taking vitamin D supplements may improve depression symptoms in people with low vitamin D levels.
Taking supplements, spending more time outside, and eating vitamin D-rich foods can help boost vitamin D levels. Reach out to a doctor or mental health professional if you’re experiencing depression symptoms.
Source: HealthlineMedia
